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Oblivian's Adaptations

Rest day yesterday. Went to bed early and ate a bunch of food. Hopefully the rest and extra food translates well over into today. I'm planning on lifting, hitting the heavy bag, running, and doing some core work.
 
Warmup (before lifting - in morning)
Bas Rutten Cd's: Three 2 min rounds Thai Boxing (No knees after combos though)
Jump Rope: 5 minutes
Hang Clean: 135 lbs x 3 x 3 sets

SOHP 5/3/1 Wave 3
95 lbs x 5 (warmup)
125 lbs x 5
140 lbs x 3
160 lbs x 5 (I think this is a rep PR)

Front Squat
135 lbs x 8
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets
245 lbs x 3

Thickbar Pullups
BW x 10
+15 lbs x 8
+20 lbs x 6
+30 lbs x 4
BW x 8

Heavy Bag (mid-afternoon)
Five 3 min rounds - form work see below
Round 1: jabs
Round 2: right straights
Round 3: 1-2's
Round 4: 2-1's
Round 5: Mixture of above punches + combos
*Form is coming along, but I'm still stiff.

LSD Run (evening)
3 miles
*This was brutal in the heat and after the previous work

Core Work
V-ups: 3 sets of 10
Toe Touches: 3 sets of 10
Sprinters: 3 sets of 10
Hip Thrusters: 3 sets of 10

Static Stretch
15-20 minutes
 
I spent all day yesterday with the future in-laws so I had a full day off. Surprisingly, I'm sore as shit today still. I plan on lifting tonight and getting in some burpees.

Edit: Decided to take another day off. I've never had motivation issues, but I'm having them today. I'm also feeling sore as hell. I figure I'll come back hard tomorrow.
 
Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets

Push Press (10 RM attempt)
135 lbs x 5 (warmup)
155 lbs x 5 (warmup)
175 lbs x 3 (warmup)
195 lbs x 8
*I think this will be a realistic target weight for the contest. I was hoping I could get to 205 lbs, but I don't see that happening.

Deadlift (5/3/1 Wave 3)
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
320 lbs x 5
365 lbs x 3
405 lbs x 4
*Everyone that excels at high rep deadlifts amaze me. I may have been able to squeeze out 5, but it would have been rough. I do not feel confident with my form once I get to the higher reps.

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3 x 2 sets
155 lbs x 1
165 lbs x 1

Bas Rutten Cd's (Warmup before Heavy Bag)
Thai Boxing: Three 2 min rounds

Heavy Bag (Five 3 min. rounds - form work/straight punches only
Round 1: Jab
Round 2: Right Straight
Round 3: Mixture of straight punches (see video below - critiques welcome)
Round 4: 1-2
Round 5: 2-1



Core Work
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets

Static Stretch
20 minutes
 
Warmup
Jump Rope: 10 minutes

Bench Press (5/3/1 Wave 3)
135 lbs x 5 (warmup/form work)
165 lbs x 5
185 lbs x 3
210 lbs x 8

Bent Over Row
135 lbs x 8
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets
245 lbs x 3

*This is all I got in today. I went to a pizza party place with my parents, niece, and nephew and then got ice cream afterwards. I was way too full and it was getting too late to do any conditioning work. I have a 3 day weekend so I'll probably get a lot of work in over it.
 
Very nice benching...It seems like last time I checked, your max was ~245...but 210lbsx8puts you around 265. Great progress!
 
Corrosion said:
Very nice benching...It seems like last time I checked, your max was ~245...but 210lbsx8puts you around 265. Great progress!
Click to expand...

Thanks. I'm still at 245, but I think my max should go up. Bench Press is one of those lifts where my 1RM should be higher than what it is according to a rep calculator. I'm really hoping that the gap from 250 lbs to 275 lbs is closed much quicker than 225 lbs to 250 lbs.
 
especially on that 5-3-1 day, at higher reps, your form will get crappier and crappier. just keep going and don't hurt yourself.
 
on the straight punches video: you want the hand to come back as fast as it is thrown, you're keeping them out there too long I think
 
ShadowNINku said:
on the straight punches video: you want the hand to come back as fast as it is thrown, you're keeping them out there too long I think
Click to expand...

Good call. I used to be REALLY bad with leaving it out there. I forget what they call it, but it's sort of like you pause for a second admiring your punch. I noticed it's pretty bad on some but better on others. I'll have to keep it in mind.

It's funny because I'm having to think about a ton of different things when hitting the bag now. I used to do eight 3 min rounds or five 5 min rounds, but with the concentration and stiffness it causes, five 3 min rounds have become brutal.
 
Timed 2 mile run
15 minutes
*I'm a bit mind boggled by this. I thought I was running the same pace as last time, but last time was 14 minutes. I'm not sure how my pace was so much slower that I ran it an entire minute longer.

Pinch Grips
Three 10's x 5 on each hand
Four 10's x 3 negatives on each hand
Two 35's x 5 with both hands

Wrist Roller
35 lbs x backward then forward x 2 sets
45 lbs x backward then forward

Grippers
Trainer/Cheap Gripper x 10 w/ hold on 10th rep
CoC #1: set of 10 on each hand (PR I think)
CoC #2: set of 5 on each hand (PR I think)

Hex Dumbbell Claw Hold
20 lbs x hold as long as possible *This sucked today as my hands were sweaty and there was humidity causing the weight to be slippery.

Static Stretch
15 minutes
 
Warmup
Bas Rutten CD's: Three 2 min rounds thai boxing
Jump Rope: 5 minutes
Overhead Squat: 95 lbs x 5 x 3 sets

Squat (5/3/1 Wave 3)
135 lbs x 8 (warmup)
185 lbs x 5 (warmup)
220 lbs x 5
250 lbs x 3
280 lbs x 4 (I'm sure this is a PR, but form feels sloppy going for higher reps at this weight)

Thickbar Chins
BW x 10
+15 lbs x 8
+25 lbs x 6
+35 lbs x 4 (PR?)
BW x 10

Heavy Bag (Later in afternoon - form work - 3 min rounds)
Round 1: Jabs
Round 2: Right Straights
Round 3: 1-2
Round 4: 2-1
Round 5: Left Hook (see notes below)
Round 6: Straight Punches/mixture of rounds 1-4
*After a decent response to my new video, I figure I can try to learn proper technique on a new punch, the left hook. I used to throw it and move my body, but after watching videos, I think I did it all wrong. I'm having a lot of trouble starting the punch from the floor by using proper pivoting. Round 5 was a lot of slow motion form work. In each round, I'm also trying to incorporate more head movement and punches to the body.

Ab Wheel
5 sets of 10 (first 5 reps from standing, next 5 from knees)

Static Stretch
20 minutes
 
Warmup
Jump Rope: 5 minutes
Hang Cleans: 135 lbs x 5 x 3 sets

SOHP (5/3/1 Week 4-Deload)
100 lbs x 5
110 lbs x 5
115 lbs x 5

Front Squat
135 lbs x 8 (warmup)
205 lbs x 5
225 lbs x 5 x 2 sets
245 lbs x 3

Thickbar Pullups
BW x 10 x 2 sets
BW x 8 x 2 sets
BW x 7 x 2 sets
*50 total BW pullups. The goal will be to do 5 sets of 10 soon.

Bas Rutten Cd's
Five 3 minute rounds thai boxing
*More form work

Heavy Bag - Technique Work - 3 min rounds
Round 1: Left Hooks
Round 2: Right Hooks
Round 3: Straight Punches
*First couple days for learning hooks. I'm really trying to get the twist and pivoting down. It feels like anytime I throw a good hook, it is very telegraphed.

Grippers
Trainer/Cheap Gripper: 1 set of 10 (warmup)
CoC #1: 3 sets of 8
CoC #1.5: 3 sets of 3

Static Stretch
20 minutes
 
Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 2 sets

Deadlift (5/3/1 Deload)
255 lbs x 5 (DOH)
280 lbs x 5
300 lbs x 5

Push Press: Going for 10RM
135 lbs x 5 (warmup)
155 lbs x 5 (warmup)
175 lbs x 3 (warmup)
195 lbs x 9 (fail on 10 - +1 rep PR - very close to 10)

*I decided to wait and do Overhead Squats tomorrow. I've lifted 3 days in a row now and my body is feeling it. I decided to take the rest of the day off. Next week is more deload stuff, so I'm really hoping I can set a new time on the 100 burpee challenge since I'll have such a light lifting week.
 
You do realize that going for 1RM or 10RM stuff kind of defeats the purpose of the deload, right?
 
Bas Rutten Tapes
Thai Boxing: Five 2 min rounds

Overhead Squats
95 lbs x 5 (warmup)
135 lbs x 3 x 2 sets
155 lbs x 1
165 lbs x 1
175 lbs x 1 (sloppy. I lost balance but I still completed the rep. I sort of stepped forward at the top though.)

50 burpee challenge
2 min 43 seconds
*I was hoping I could do 50 straight this time, but I only did 40 and then a set of 10. I think this may be my best time. I'll have to check. *Edit* - This is about 15 seconds worse than my best time. I think what killed me was the long rest between the 40 set and the 10 set.

Static Stretch
15 minutes
 
Warmup
Jump Rope: 10 minutes

Bench Press (5/3/1 Wave 4 - Deload/Form Work
135 lbs x 5
145 lbs x 5
155 lbs x 5

Bent Over Row
155 lbs x 8
205 lbs x 5
225 lbs x 5 x 2 sets
245 lbs x 3

LSD Run
3 miles (approximately 23-25 minutes)

Core Work
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises/Reverse Cruches: 25 x 2 sets

Static Stretch
15 minutes
 
Heavy Bag - 3 min rounds - technique work
Round 1: Jabs
Round 2: Right Straights
Round 3: 1-2
Round 4: 2-1
Round 5: Left Hook
Round 6: Right Hook
Round 7: Straight Punches/Straight Punch Combinations

Static Stretch
5-10 minutes (I was lazy and only stretched my upper body)
 
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